12 Simple Tips For Dining Out On A Diet

Follow these guidelines to enjoy a healthy, satisfying meal anywhere, even when you're watching calories..

..

Nobody stays at home. Where are we? We are in restaurants. On average, Americans dine four times a week, according to the National Restaurant Association. As we eat more and more, the percentage of obese people increases, while their wallets decrease.

Without restrictions, this type of meal is the perfect recipe for obesity and diseases in the future. But we learned to eat outside. We are too busy to cook.

So what is the answer? Eat only steamed vegetables? Do you refuse to dine? You can dine successfully and enjoy your experience by learning how to navigate in a menu. Here are some tips to help you eat smartly during dinner.

1. Know before you go.

In most of today's restaurants you can connect to the Internet and view their menus. See what dishes look healthy: grilled meats, salads, vegetables, etc. Before you leave, decide what you order and keep your decision as soon as you are there. Collect the menus in the restaurants that you visit frequently, so you should consult them.

2. Sit in a quiet place.

Nobody knows, but people who are in the nicest parts of restaurants (next to a window or a television) eat much more. Shock, it is easy to lose sight of how much you get in your mouth. If you make a reservation, ask for a quiet table. If you come in and a table is offered in a busier place, ask for one of the actions. It is worth the wait.

3. Be the first to ask.

He decided to choose something light on the menu, but when his friend ordered the delicious steak fries, he started reconsidering his boring grilled salmon. To prevent the temptation of your friend's less healthy dish, first place your order. If you can not order first, make a decision, close the menu and repeat your selection to help you meet it. If you dine in a restaurant that you frequently visit, simply ask for your favorite health option without having to open the menu.

4. Do it your way.

Before ordering your selections, ask the waiter for the details of the meal. This will help you make better informed decisions. Some questions you can ask are:

• How is this dish prepared? Can it be changed?

• Which ingredients are used?

• Do you have low-fat or low-calorie options?

• What comes with this meal?

• Can I make replacements?

• How big are the portions?

Do not be afraid to make special requests. For example, ask for food with a minimum of butter, margarine or oil. Ask if a particular dish can be roasted or cooked instead of baked. Do not ask for extra salt to add to your food. You can also make replacements. If the ingredients are on the menu, the chef must be able to meet your needs. A common replacement is a potato roast for fries, or a double portion of vegetables instead of a starch. If your plate does not arrive at the table as expected, do not be afraid to bring it back. If you do not see something that you like, ask for it. As a paying customer you have the right not only to eat what is good, but also what is good for you. Be "assertive with the weight"!

5. Do not be seduced by words.

Delicious descriptions such as "tender and juicy chicken fillet" or "ripe reliquary tomatoes" are becoming more common on restaurant menus. Be more aware of sensory terms such as "velvet" mousse and nostalgic terms such as "legendary" spaghetti and meatballs. Research shows that words that stimulate the taste and texture or attract the emotions of the guests can increase sales by 23% and even influence how you think food tastes. Such words prepare your taste buds to hope that your chicken has a juicy taste, so it probably does to some extent. Make a game by choosing the colored adjectives in the menu. See who can find more within three minutes. If you win, everyone will buy your dinner. This is the rule of the game.

6. Stay away from snacks.

The most common damage usually occurs before the food starts: the snack boxes are loaded with fat. Moreover, they take away your appetite for the healthiest foods that will come. Avoid them. Even gifts such as chips and salsa in Mexican restaurants or a basket of sandwiches and butter at other establishments can collect fats and calories that you do not need. If you have no control, ask your server to take away the temptation.

7. Make a meal with apps.

Some starters can be great options for a listing. The size of the part of the starters is often more suitable than the extremely large portions in the entrances. Consider healthy options such as steamed seafood (eg shrimp cocktail), salads that are not filled with high-fat ingredients (such as cheese and bacon), grilled vegetables and soups made with broth. You can also choose to combine the appetizer with a salad; the salad increases the amount of food so that you feel more satisfied without adding too many calories. Keep in mind that some snacks, especially fried foods or products covered with cheese, oil and creamy sauces, can be overloaded with calories and fat. Some fried snacks can result in a big day for four people!

8. Be an expert in salad.

A salad can be the best friend of your food or the worst enemy, depending on how you throw it. Stack fresh vegetables, beans and vegetables, but do not smear them with greasy salad dressings or vinaigrettes such as cheese, eggs, bacon or croutons. Choose calories for customized dressings (vinaigrettes, low-calorie dressings, even a generous amount of fresh lemon). Remember also that you can control the fat and calories in your salad by ordering the dressing on your side. Measure a small amount of vinaigrette with the spoon or with a thicker vinaigrette, use the dip method with a fork. Dip the ends of your salad fork into the dressing and cut the salad leaves. This way you can taste a salad dressing with every bite of salad.

If you really want to be "good", bring one of these spritzer salad products to your bag. Order your salad without dressing. Remove your spritzer and sprinkle your salad. Keep in mind, however, that this may deter other customers who think you are disinfecting your salad. And beware of potato salads, macaroni salads, coleslaw and even salads for tuna and chicken, which are usually heavy on mayonnaise, sugar and calories.

9. Go low on the sides.

Replace chalky dishes with low-fat options such as steamed vegetables, brown rice or fresh fruit. Forget chips and cook potatoes, cooked or roasted, but leave butter, cheese and creams behind. Smell with sauce or pepper and chives.

10. Choose low-fat methods.

The way you prepare your dish affects your calorie and fat content. Choose meat and dishes on the grill, on the grill or in the oven. Fried and fried foods give you extra fat that you do not need. Grilled seafood, fried, steamed, poached and grilled, poultry without skin, lean meat and vegetables give it all taste without all the fat. For example, grilled chicken has less fat and calories than fried chicken. (If you are served chicken with skin, you can remove the peel to save fat and significant calories). It is not easy to get rid of all the fat in restaurant meals, but try it. Ask the waiter whether the butter or oil used to prepare your starter can be reduced or eliminated. Even a grilled item may have added extra fat. For example, some grilled meat dishes require extra oil.

11. Practice portion control.

The restaurants serve mountain food, about two to three times as much as we need for a meal. This is not a big secret, but try not to finish these large portions. Consider sharing a meal or taking a dog bag so that you can eat quickly at another time. Eat until you are satisfied, do nothing and take the rest home. While you eat, you listen to your internal hunger signals and stop when you are tired. Slow food helps you to recognize these signs.

Keep track of how much you eat and measure the number of portions you plan to eat. You will probably not take a scale in the restaurant, so you can measure portions, but you can count on visual references. For example:

• A portion of cooked meat, chicken or fish is like the back of your hand, or the size of a pack of cards.
• A serving of green salad is like an open hand.
• A piece of fruit or vegetables looks like your fist or the size of a tennis ball.
• Some of the cooked potato looks like a baseball.
• An ounce of cheese is like the middle and the index finger together, or about the size of four stacked dice.
• A portion of dressing is like the thumb.
• A 3 ounce hamburger is about the size of a one-gallon mayonnaise can lid.

12. Practice the rule of 3 bites.

Try to satisfy your sweet tooth with fresh fruit, and that is all. Wave of dessert cart. That said, you can also practice my rule of three bites with desserts, if you want to see your calories a bit stricter. If you really want chocolate tart cheesecake, go ahead and take it, but try it. Take three snacks and set aside for a few minutes. You will return to him less quickly. You might even discover that these few bites of a good dessert can be very satisfying and, in the first place, they can be anything you really want. It is not possible to eat a lot with three mouthfuls. After you have three bites, you can ask your waiter to take it away, unless your dinner mates want to choke it.